Are you among the many individuals who spend most of your day sitting at a desk or using electronic devices? If so, you may have experienced neck, shoulder, or back pain or discomfort. These upper body areas can become tense and stiff due to stress, tension, poor posture, and overuse.
Injuries can also occur from prolonged sitting or poor sleeping posture. However, there are simple stretches you can do throughout the day to reduce discomfort and stiffness. By stretching your neck, shoulders, and back, you can relieve pain, improve mobility, and enjoy a more comfortable daily routine.
To make it easy, we have sorted out the best stretch exercises for shoulder and neck pain that you can do at home. Continue reading to learn more!
Table of Contents
- Top 15 Stretch Exercises For Shoulder And Neck Pain
- What Causes Tight Shoulders?
- How To Stretch Out A Shoulder?
- How To Release A Stiff Shoulder?
- Expert's Advice
- The Final Say
- FAQs
- References
Top 14 Stretch Exercises For Shoulder And Neck Pain
Stretch exercises can help alleviate tension and improve flexibility. It's important to warm up properly before engaging in stretch exercises for the shoulders to prepare the muscles and connective tissues. Here are 15 stretch exercises for shoulders that can help you relieve pain:
1. Chin Lift
This exercise works best for improving neck flexibility. It is also excellent for reducing pressure on spinal nerves and relieving headaches caused by tightness of the suboccipital muscles. To do this stretch exercise for shoulder pain, follow the steps:
- To stretch the back of your neck, sit straight and squeeze your shoulder blades together.
- Place your index finger on your chin and lightly press back, lifting your chin toward your spine.
- Hold for 15-20 seconds, repeat three times, and relax. This can help reduce neck tension and improve posture.
2. Cow Face Pose
This stretch exercise for shoulders works on the external rotator muscles, often tight from hunching postures or activities like weightlifting.
Steps to Follow
- Get on all fours, crossing your right knee over your left knee and placing one knee on the other. Sit between your legs with your butt touching the floor.
- Inhale and extend your right arm to the side, then rotate it inward so your thumb points toward the floor.
- Exhale with your hands behind your back and bend your elbows to lift your hands toward your neck.
- Rotate your right shoulder back and forth.
Also Read: Explore 12 Targeted Stretch Exercises For Back Pain Relief With Benefits!
3. Cross-Body Arm Stretch
This physio exercise for shoulder pain can help release tension in your upper body and improve your overall flexibility. For optimal effectiveness, remember to breathe deeply and relax into each stretch during shoulder exercises.
Steps to Follow
- To begin with this stretch exercise for shoulders, stand with your feet and raise one arm above your body at chest level.
- Hold your arm in place and use your other arm to stretch it gently. Hold for 10 seconds and then repeat with the other hand.
- Try to do 5-10 repetitions per arm.
4. Straight Arm Wall Stretch
This shoulder exercise stretch is great for lengthening the muscles on the front of the shoulder (e.g., pecs) and the rotator cuff area. It will improve your posture and reduce stress on your shoulders and neck. Consistent practice of this stretch exercise for shoulders can enhance the range of motion and joint mobility. To do this exercise for shoulder joint pain, follow the steps:
- Find a wall and place your hands on it, with your arms parallel to the ground and your palms facing the wall.
- Press your shoulders against the wall and then slowly move your chest away from it so that your shoulders are perpendicular to your arms.
- Hold the position for 30 to 60 seconds and repeat on the other side. You can do different angles with each hand.
5. Thread The Needle
This shoulder stretch for pain can provide immediate relief if you suffer from stiffness and discomfort in your back, shoulders, or neck. This relieves tension between your upper back and shoulder blades. To do these stretching exercises for shoulder pain, follow the steps:
- Starting on your hands and knees, slide your right hand between your left hand and left knee.
- Move your arms all the way to the left so that your right shoulder and the side of your head are comfortably on the floor.
- Slowly inhale and raise your left arm toward the ceiling. Find where you feel the deepest stretch, then stay there and stretch your hand between your fingers.
- Inhale and hold your breath 3 to 6 times, then repeat on the other side. Repeat 3 times on each side.
Also Read: Take Charge of Your Comfort: Learn The 15 Most Effective Exercises For Lower Back Pain!
6. Reverse Prayer Pose
This is a great stretch for upper back and chest opening. This is especially beneficial for people suffering from carpal tunnel syndrome and wrist pain. Moving your shoulders relaxes tense shoulder and scapula muscles, reducing shoulder and neck pain.
To do these exercises for shoulders without equipment, you can follow the steps:
- Start in a sitting or standing position with your spine long. Slowly inhale and exhale while raising your arms back, fingers pointing toward the ground and palms lightly together.
- Inhale and turn your hands so that your fingers are now pointing towards you and then towards the sky. Your hand might fall off here, but that's okay.
- Exhale and squeeze your palms while pressing your back with your little finger. Take 5-6 deep breaths here and then exhale.
7. Side Neck Stretch
This exercise can help you feel more relaxed and prevent neck or shoulder pain. It can be easily done at home. Gradually increase the intensity and duration of this stretch exercise for shoulders as flexibility improves. To perform this exercise for shoulders without weights, you need to follow the steps:
- Start by relaxing your shoulders and tilting your head slightly towards your right shoulder.
- Then, gently pull your head to the side to help stretch your neck muscles. Hold the position for about 20 to 30 seconds and then release.
- Repeat this exercise on the other side three times on both sides.
8. Cat and Cow Pose
It is one of the best stretching exercises for shoulders as it lengthens the torso and back of the neck, creating space throughout the neck.
To do these exercises for shoulders without equipment, you can follow the steps:
- Start on all fours, with hands below shoulders and knees below hips. Inhale, arching the back like a cat and lowering the head and tailbone.
- Exhale, lifting the upper spine and supporting it with abdominal muscles to prevent neck sagging. Repeat five times.
9. Stretch For Tight Trapezius Muscles
Gradually increase the intensity and duration of this stretch exercise for shoulders as flexibility improves.
To do these exercises for shoulders without equipment, you can follow the steps:
- Stand comfortably, lift the shoulder blade upward and back, tilt your head back, bring the right ear to the right shoulder, and look up from the right shoulder, feeling the trapezius contract.
- Hold for 30 seconds and relax.
- Repeat several times daily.
10. Double Anterior Shoulder Stretch
Moving your shoulders relaxes tense shoulder and scapula muscles, reducing shoulder and neck pain.
To do these exercises for shoulders without equipment, you can follow the steps:
- Stand straight, clasp your hands behind your waist, and slowly lift your arms backwards until you feel a stretch in each shoulder and chest. Hold for 30 seconds.
- Optionally, turn palms outward for a deeper stretch.
- Repeat three times.
11. Chest Foam Rolling
This exercise loosens tight muscles in your chest, improves posture, and may enhance breathing.
To do these exercises for shoulders, you can follow the steps:
- To perform this stretch exercise for the shoulders and neck, lie on your stomach, extend your arms to the sides, and put your palms down.
- Place foam roller inside armpit and shoulder, roll outward, pausing at tender areas for 30 seconds.
- Optionally, roll the remaining chest or switch sides.
12. Doorway Stretching 
This exercise increases flexibility in your chest and shoulders, which can improve posture and range of motion.
To do these exercises for shoulders, you can follow the steps:
- Stand in the doorway, bend your right arm at a 90-degree angle, press your forearm against the door frame, and hold or keep your elbow at shoulder height.
- Rotate the chest left until feeling a stretch in the chest and front shoulder.
- Hold for 30 seconds. Repeat with the other arm.
13. Cervical Rotation
It improves mobility in your neck, reducing stiffness and potentially easing headaches.
To do these exercises for shoulders, you can follow the steps:
- To do this, gently turn your head to one side, look over your shoulder as far as possible, hold for 2-3 seconds, and return to your starting position.
- Repeat on the opposite side.
14. Upper Trapezius Release Exercise
It relieves tension in the upper traps, which can help with neck pain, headaches, and improve posture.
To do these exercises for shoulders, you can follow the steps:
- Sit upright in a chair, turn your head in one direction, look over your shoulder as far as possible, hold for 2-3 seconds, and return to the starting position.
- Repeat on opposite
What Causes Tight Shoulders?
Here are some of the most important causal factors of tight shoulders:
1. Poor Posture
One of the main reasons for tight shoulders is sitting, standing or sleeping in poor posture. It shortens the muscles in your chest and tightens the muscles in your back, leading to tightness and pain.
2. Repetitive Motions
Your actions can also be a major cause of tight shoulders. Repetitive motions, like weightlifting, painting, or playing tennis, can strain the muscles in your shoulders and lead to tightness.
3. Stress
How does stress become the causal factor of tight shoulders? When you are stressed, your muscles tense up, including those in your shoulders. Over time, this tension can lead to tightness and pain.
4. Sitting For Long Periods
Your 9-to-5 job and sedentary lifestyle are other major reasons for tight shoulders. Sitting for the whole day can round and tighten shoulders.
5. Sleeping On Your Side
Yes, the sleeping position does matter a lot, as prioritising only one side can strain the muscles in your shoulders, especially if you curl up in a fetal position.
6. Age-Related Changes
Ageing is another important causal factor for tight shoulders. As you age, the tendons and ligaments in your shoulders can become less flexible, which can lead to tightness and pain.
7. Injury
Lastly, any specific injury to your shoulder, such as a rotator cuff tear, can cause tightness and pain.
Also Read: Consider 15 Yoga For Back Pain Relief With The Time Taken To Fix It!
How To Stretch Out A Shoulder?
When performing stretch exercises for shoulders, focus on gentle, controlled movements to avoid strain. Here are some of the most effective exercises and stretches to relieve shoulder pain at home:
Stretch Name | Instructions | Duration | Repetitions |
Arm Across the Chest | Extend your right arm forward and keep it near your waist. Extend the left arm behind the elbow and pull the right arm across the chest to the left. Lower until the pain subsides. Hold for 30-50 seconds, then release. | 30-50 seconds per side | 3 to 5 times |
Neck Release | Sit upright. Slowly tilt your chin toward the chest until a stretch falls in the back of your neck. Then, tilt your head to the left (or right) to stretch the opposite shoulder. Hold each side for 1 minute. | 1 minute per side | Once on each side |
Chest Expansion | Hold the training band, rope, belt, or tie behind the back with both hands. Squeeze shoulder blades together and lift the chin toward the ceiling. Hold for 10-15 seconds. Repeat 3-5 times. | 10-15 seconds per rep | 3 to 5 times |
How To Release A Stiff Shoulder?
Here are some treatment options that you can opt to release a stiff shoulder:
Treatment | Description |
Check Your Desk Set-Up | Pay attention to any areas of tightness or discomfort during stretch exercises for shoulders, and ensure your desk and chair are at the right height for your body. Consider wearing glasses to reduce neck strain from computer use. |
Ice or Heat | Use alternating hot and cold therapy for sudden neck pain or tension. Try 10 minutes of ice followed by 10 minutes of heat. |
Keep Moving | Avoid complete rest. Gently rotate your head and neck, engage in light yoga, walking, or swimming, and avoid sudden, jerky movements. |
Avoid Tech Neck | Hold your phone or device at eye level to prevent repetitive strain on the neck. |
Consider a Massage | Massage can alleviate neck tension and pain. Seek professional massage therapy, use home massage devices, or self-massage cautiously. |
Try Sleeping on Your Back | If side sleeping causes discomfort, try sleeping on your back with extra pillow support under or behind your shoulders. |
Consider Lumbar Support | Use lumbar support to maintain the natural curve of your lower back, reducing shoulder tension from prolonged sitting. |
Expert's Advice
Shoulder and neck pain is a common body problem due to poor body posture, injury, sleeping position and ageing. As an expert, I suggest you add some stretch exercises for shoulder pain to your regular workout routine. This will help you relieve tension, improve strength and make it easier to recover from injuries. You can get help from the pre-recorded videos or experts to do these exercises for shoulder pain. Remember, consistency is key when it comes to seeing improvements from stretch exercises for shoulders.
Health Expert
Lavina Chauhan
The Final Say
Finally, after understanding the stretch exercises for shoulder pain, it is easy to get relief from tight shoulders. The mentioned exercises are easy to do and can be performed at home. However, the right approach to these exercises for shoulder pain matters. To do this, you can watch videos or get guidance from our fitness expert. For more information about health and fitness, visit ToneOp Fit.
FAQs
1. What causes tense shoulders?
Shoulders can become tense and stiff due to stress, tension, and overuse. Injuries can also occur due to prolonged sitting, poor sleeping posture, and shoulder tension. Poor posture and body alignment can also cause shoulder tension.
2. How can I get immediate relief from shoulder pain?
You can try medications like acetaminophen and aspirin to immediately relieve pain. This can help you cope with trauma and get better sleep. However, be sure to consult with your doctor before taking any medicine.
3. When should I worry about shoulder pain?
It's important to be aware of when to seek medical attention. If you have shoulder pain as a result of an accident, it's advisable to seek emergency medical treatment. If your joints are deformed, cannot be used, are in severe pain, or suddenly swell, it's crucial to seek medical attention immediately. Remember, your health is in your hands.
References
- https://www.newcastlesportsinjury.co.uk/what-are-the-causes-of-tight-shoulders/?amp=1
- https://www.medicoverhospitals.in/articles/shoulder-stiffness
- https://abilityrehabilitation.com/athletic-training/4-effective-exercises-and-stretches-to-relieve-shoulder-pain/
- https://www.physioeffect.co.uk/resources/5-stretches-for-new-shoulders?format=amp
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